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Red Point Fitness
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Red Point Tailored Workout Routines
Red Point Fitness features proven workout regimens precisely tailored to your individual needs. Remember, we can only provide the framework for your success, you will need to make the important decisions that affect you and your body the most. A commitment to seeing your goals realized is required.
Red Point Fitness combines result-driven exercises with true flexibility that automatically customizes to your needs, abilities and equipment. All of this reaches you through an always accessible, cutting-edge interface. From instructional videos to on-line support staffing and an open Red Point community board, Red Point fitness offers the most comprehensive set of tools for reaching your fitness goals.
How is Red Point Fitness Different?
+ No cookie-cutter templates. Your routines and diets are YOURS, and they evolve as you evolve.
+ No single-faceted training solutions; Red Point Fitness is the answer to multiple fitness goals.
+ Our exercises and sub-lifts are based on science, experience, and logic.
Completely Customizable Workout Templates
We provide the tools; you are the architect. Red Point Fitness uses years of practical training knowledge to build routines to suit almost every experience level and lifting style.
You will always be able to choose substitute lifts, add rest days to your routine and discuss any questions that you might have with our expert moderation staff. We also offer a variety of logging tools for your workouts. You will be able to see total weight lifted, intensity and volume from every workout that you log. This will provide you with great information for making adjustments when necessary in your routines. Also, our routine selection will be continually updated to offer you even more variety.
A Picture is Worth a Thousand Words…Video is Priceless
Confused about proper form on your squats? Not sure if you’re doing your bench press correctly?
Most of our lifts have videos embedded next to them to show you proper form. Our models demonstrating the different exercises range from Total Elite Powerlifters to every day working moms. And if you ever have a question, the forum is only a click away.
Why use Redpoint?
Red Point Fitness is the best interactive diet and fitness tool available today. Our Diet plans and Workout routines will help with Fat loss, Strength gains, nutrition and overall health.
Red Point Diets Designed by You
We provide the tools, you be the architect.
Red Point Fitness provides diet solutions on all levels of experience. Beginners, professionals, and everyone in between will all be challenged and encouraged through the flexibility and strength of the Red Point system. So whether you want to add muscle, gain strength, or lose body fat, Red Point Fitness will design a diet that is right for you. Our meals are healthy, easy to cook, and self-adjust to any calorie level or body needs. As your body changes, Red Point changes with you.
Simply put, we provide you with a diet road map that fits your goals in the most direct path possible. As with any trip, you are free to take detours and explore other routes and may even encounter speed bumps and unforeseen obstacles along the way. That is OK. Physical training and healthy lifestyle changes do not come overnight and are not always easy. Pot holes and brick walls are why we offer the Red Point Community section of the site allowing you to communicate with others at your level and beyond for real-world hints and encouragement.
What makes Red Point Fitness so much better?
+ We are not a fad diet. Red Point is based on science and reality
+ We do not promise instantaneous results. There is no such thing
+ These diets are based on the applied science of kinesiology and the reality of positive achievement, not theoretical lab experiments
+ Red Point Fitness is not a powerless on-line journal for you to log you current, unsuccessful diet. We tell you what to eat to reach your goals
+ Red Point diets are able to instantaneously adapt and change as you do
Why Carb Cutoffs?
A carb cutoff is simply allowing no carbs, other than fibrous, after a certain time. If you are on a typical 9-5 schedule, 6:00 pm is a good time to cut off your carbs – with exception of post workout (which would be about 50 grams of HIGH GI carbs).
Basically you’re just riding on glycogen stores (sugar in the muscles for energy) for the latter part of the day and through the night, so you’ll wake up slightly depleted, ensuring that carbs you eat during the day are stored as glycogen rather than fat. Morning cardio works synergistically with the carb cutoff if you do it before eating. More likely than not, you’re not going to use carbs at night anyway, so it makes sure that you aren’t overloading with carbs when you’re already full, which usually leads to fat gain.
Separating energy carbs and fiber carbs also helps to make sure we get in all of our quality veggies and fiber. That chicken breast looks mighty lonely without an accompanying salad or side of spinach or broccoli.
Different Carb Types:
People have been terming different carbohydrates simple and complex. “Simple”, being the carbs that hit the system faster than “Complex”, which enters the system more slowly. The introduction of the Glycemic Index has proven to be beneficial in knowing the rates at which certain carbohydrates are released into the blood stream. The Glycemic index is a measure of how quickly a particular carbohydrate is formed into glucose and enters the body. The Glycemic Index has shown certain carbs known to be “Complex” actually absorb quicker than some carbs known to be “Simple”.
The Glycemic Index (or GI) was originally brought about for those people who had Diabetes, but can be useful to many athletes looking for sustained energy and better recuperation. The GI is determined by feeding different carbohydrate foods to people in portions of 50g of available carbohydrates. The blood sugar levels are then monitored over the next three hours and plotted onto a response curve.
The curve is then made into a percent of the averages of the individual responses to obtain the GI for that particular carbohydrate. The more glucose that reaches the blood in the first three hours, the higher the GI for that carbohydrate. Thus, we can now group carbohydrates into “High Glycemic” and “Low Glycemic”.
Low Glycemic Carbohydrates
Here is a preferred list of some of the foods that are “Low Glycemic”, and are recommended for sustained energy levels (slower absorption, lowered insulin response):
Nuts
Legumes
Fructose (Basic sugar found in fruits)
Pasta (Boiled 5 min.)
Dairy ( Ice cream, skim milk, whole milk, yogurt)
Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
Rice (polished), or brown
Sweet potato
Oats
All-bran
Most Vegetables ( exceptions- carrots, corn, root vegetables)
Low GI foods can benefit your health and athletic performance. Being that low GI foods are assimilated at a slower rate, they supply a steadier supply of energy. Lower GI foods alleviate hunger, leading to a more controlled appetite. Selecting lower GI carbohydrates will prevent mood swings. Lower GI foods can also result in higher muscle glycogen levels (storing more carbs in the muscle), and less chance of storing the extra glucose as fat. You see elevated insulin levels can turn on your fat storing mechanisms.
So, if you are dieting low GI foods are the way to go. If you are going to eat before training, you should pick low glycemic carbohydrates. Low glycemic foods will prevent any premature lowering of blood glucose levels before training, which can lead to fatigue. I don’t know about you, but I need to be 100% for every workout, so I can’t afford to experience low blood sugar in the middle of my workout causing early fatigue.
High Glycemic Carbohydrates
Here is a list of some of the foods that are “High Glycemic”(quickly absorbed, high insulin response):
Sugars (from high to low: Maltose, Glucose, Sucrose)
Honey
Puffed cereals (white rice, wheat, corn, rice cakes)YES! RICE CAKES
Potatoes ( regular russet, instant, mashed)
Candy
Breads (especially white bread)
Instant products ( instant: rice, oatmeal, wheat, grits)
Carrots, corn, peas
Flaked cereals (corn flakes, etc.)
Corn chips
Surprise! Most of these carbohydrates are used in copious amounts for low fat diets, but in reality, people might be limiting their performance and fat burning effects. Research has shown that high glycemic carbohydrates before training should not be practiced as much as you see people do today. It can lead to lower blood glucose prior to training. This will lead to a quicker depletion of muscle glycogen and fatigue as a result. High glycemic carbohydrates before training can also hamper fat release from fat cells. Thus, not getting the complete fat burning effects from your hard workouts.
7 Medical Myths Even Doctors Believe
By Robert Roy Britt, LiveScience Managing Editor
Popular culture is loaded with myths and half-truths. Most are harmless. But when doctors start believing medical myths, perhaps it’s time to worry.
In the British Medical Journal this week, researchers looked into several common misconceptions, from the belief that a person should drink eight glasses of water per day to the notion that reading in low light ruins your eyesight.
"We got fired up about this because we knew that physicians accepted these beliefs and were passing this information along to their patients," said Dr. Aaron Carroll, assistant professor of pediatrics at the Indiana University School of Medicine. "And these beliefs are frequently cited in the popular media."
And so here they are, so that you can inform your doctor:
Myth: We use only 10 percent of our brains.
Fact: Physicians and comedians alike, including Jerry Seinfeld, love to cite this one. It’s sometimes erroneously credited to Albert Einstein. But MRI scans, PET scans and other imaging studies show no dormant areas of the brain, and even viewing individual neurons or cells reveals no inactive areas, the new paper points out. Metabolic studies of how brain cells process chemicals show no nonfunctioning areas. The myth probably originated with self-improvement hucksters in the early 1900s who wanted to convince people that they had yet not reached their full potential, Carroll figures. It also doesn’t jibe with the fact that our other organs run at full tilt.
Myth: You should drink at least eight glasses of water a day.
Fact: "There is no medical evidence to suggest that you need that much water," said Dr. Rachel Vreeman, a pediatrics research fellow at the university and co-author of the journal article. Vreeman thinks this myth can be traced back to a 1945 recommendation from the Nutrition Council that a person consume the equivalent of 8 glasses (64 ounces) of fluid a day. Over the years, "fluid" turned to water. But fruits and vegetables, plus coffee and other liquids, count.
Myth: Fingernails and hair grow after death.
Fact: Most physicians queried on this one initially thought it was true. Upon further reflection, they realized it’s impossible. Here’s what happens: "As the body’s skin is drying out, soft tissue, especially skin, is retracting," Vreeman said. "The nails appear much more prominent as the skin dries out. The same is true, but less obvious, with hair. As the skin is shrinking back, the hair looks more prominent or sticks up a bit."
Myth: Shaved hair grows back faster, coarser and darker.
Fact: A 1928 clinical trial compared hair growth in shaved patches to growth in non-shaved patches. The hair which replaced the shaved hair was no darker or thicker, and did not grow in faster. More recent studies have confirmed that one. Here’s the deal: When hair first comes in after being shaved, it grows with a blunt edge on top, Carroll and Vreeman explain. Over time, the blunt edge gets worn so it may seem thicker than it actually is. Hair that’s just emerging can be darker too, because it hasn’t been bleached by the sun.
Myth: Reading in dim light ruins your eyesight.
Fact: The researchers found no evidence that reading in dim light causes permanent eye damage. It can cause eye strain and temporarily decreased acuity, which subsides after rest.
Myth: Eating turkey makes you drowsy.
Fact: Even Carroll and Vreeman believed this one until they researched it. The thing is, a chemical in turkey called tryptophan is known to cause drowsiness. But turkey doesn’t contain any more of it than does chicken or beef. This myth is fueled by the fact that turkey is often eaten with a colossal holiday meal, often accompanied by alcohol — both things that will make you sleepy.
Myth: Mobile phones are dangerous in hospitals.
Fact: There are no known cases of death related to this one. Cases of less-serious interference with hospital devices seem to be largely anecdotal, the researchers found. In one real study, mobile phones were found to interfere with 4 percent of devices, but only when the phone was within 3 feet of the device. A more recent study, this year, found no interference in 300 tests in 75 treatment rooms. To the contrary, when doctors use mobile phones, the improved communication means they make fewer mistakes.
"Whenever we talk about this work, doctors at first express disbelief that these things are not true," said Vreeman said. "But after we carefully lay out medical evidence, they are very willing to accept that these beliefs are actually false."
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